Crown Chakra Yoga

Sahasrara Yoga Principles, Sequences & Poses

crown chakra
The Crown Chakra

This article is an overview of the yoga poses to try if you want to awaken and energise your Crown Chakra.

There are a range of poses for all levels from beginner to advanced. We provide an example of how to put the poses together to create a Sahasrara Chakra sequence.

With this information, you can hereby get creative and invite more connections and unity into your life.

Introduction

The Crown Chakra, also known in Sanskrit as Sahasrara Chakra, is the seventh major chakra.

It sits at the crown of your head, right in the center and it carries the energy of unity and connection to the world and the energies around you.

There are many ways to work with Crown Chakra energy such as healing stones, meditation, visualisation, scents and oils, mantras, mudras, and the powerful practice of yoga.

Every person can use different techniques to connect with and balance out their Crown Chakra however in this article, we will explore more of the use of yoga to activate and awaken the energy that is part of the Sahasrara Chakra

The Crown Chakra and Yoga

Yoga is an ancient practice that has been used as a tool to heal and expand for thousands of years. It originated in India and was practiced by many devoted yogis.

The popularity of yoga has now spread far and wide, and today yoga classes are available in practically every country on the globe.

Yoga is not only a physical practice, for when it is combined with intention – it also has the power to open the body and balance the chakras.

Crown chakra is about connection to your true self and a higher power. Indeed yoga is often used as a way to connect with this higher energy.

Each yoga pose has specific energy lines and benefits that facilitate achieving chakra openings. In Crown Chakra Yoga it is important to focus your awareness on your Sahasrara Chakra and do specific poses that will affect this area. Let’s take a look at some possibilities for Sahasrara Yoga.

Best Yoga Flows and Sequences for Sahasrara Chakra work

Many Crown Chakra Yoga sequences can be used when working with Sahasrara energy. To work with the chakras, you should remember that your body is a connection between the earth and the sky.

In each Asana (yoga pose) that you practice, you can imagine your breath traveling up and down your spine and energising your entire chakra system.

There are many options and variations of Crown Chakra poses, and all will have a positive benefit on the body. To bring deep healing and awakening of Sahasrara Chakra energy in the body, you can combine quite a few poses in a sequence.

Here is the most ideal Crown Chakra Yoga Flow:

  1. Begin with the Padmasana (Lotus Pose), a cross-legged seating position. Close your eyes and connect with the flow of your breath.
  2. For an extended lotus position, reach your hands to the sky with your palms open, inviting in the energies around you.
  3. Roll onto an all-fours position and sit back on your heels. Connect your hands to your heels or ankles and roll the crown of the head forward to connect with the earth. This is Sasangasana (Rabbit Pose).
  4. From this position, raise the chest back up and to counteract the forward fold, hold onto your ankles and push the hips forward, coming into a backbend known as Ardha Ustrasana (Half Camel Pose).
  5. Return to your center, seated on your knees, and then come through a downward-facing dog, walk your feet to the top of your mat, then raise your chest to come to a standing position.
  6. While standing, take a few deep breaths in Tadasana (Mountain Pose) feeling strong and steady in your body.
  7. Move into Vrksasana (Tree Pose) making sure you do it on both sides of the body. Reach your hands to the sky here. You can even form the lotus mudra here above your head to invite Sahasrara Chakra energy into your body.
  8. Plant your legs wide apart and come into Prasarita Padottanasana (Wide-Legged Forward Fold Pose). Hold this pose here as you reach the crown of your head toward the earth.
  9. If you have Sirasana (Headstand) in your practice, you can do this pose now.
  10. Return to the Child’s pose, rest for a few breaths to realign your body. Then roll over onto your back and come into Savasana (Corpse Pose), to allow the benefits of the practice to integrate into your body and mind.

Best Crown Chakra Yoga poses

Let’s break down the Crown Chakra yoga poses and look at each one in greater detail. These poses will allow you to open up the Crown Chakra and invite in the energy of harmony and connection.

·         Padmasana (Lotus Pose)

Sit in a cross-legged position with your spine straight. Reach the crown of your head towards the sky and keep your hips rooted into the earth.

You will feel the straight line of energy that runs up and down your body. With your breath, focus on the crown of your head and imagine a thousand-petalled lotus opening its flower to the light above.

This visualisation in Lotus Pose is a great way to start your practice and activate Sahasrara Chakra energy!

·         Sasangasana (Rabbit Pose)

In this pose, the crown of your head comes in direct contact with the earth beneath you. This tends to close in the gap between heaven and earth and shows how the energy of the universe is connected.

While you allow the crown of your head to rest on the earth, imagine the stale energy traveling out of your body and returning to the ground beneath you. This is a cleansing pose, all your Crown Chakra blockages will ideally get removed here.

·         Ardha Ustrasana (Half Camel Pose).

For the Camel Pose, you are opening up the throat, the heart, and the solar plexus allowing the Crown Chakra energy to travel even deeper down into your body.

With your chest open, imagine the light of the universe moving in through your Crown Chakra and settling in your heart. This beautiful imagery of light will make you feel open and expansive, which are the innate qualities of the Sahasrara Chakra.

·         Tadasana (Mountain Pose)

Stand with your spine straight, feet together, and arms by your side.  Make sure that your weight is distributed evenly between both feet.

Try to push down through the soles of your feet and all ten toes. From this connection, see if you can raise the crown of your head a little higher.

Lift your sternum, stand tall and take a few deep breaths. This pose allows you to experience Crown Chakra energy traveling from the top of your head all the way down to the soles of your feet. This pose is very energising and awakens your Sahasrara Chakra.

·         Vrksasana (Tree Pose)

Tree pose expands on Tadasana, as you find your center of balance you can expand from there. Once you arrive in the Tree Pose, you can expand your arms and create the Lotus mudra above your head.

Allow this mudra to invite more energy into the container of your Crown Chakra.

This pose teaches you how to find balance and awareness between the left and right sides of your body, the feminine, and the masculine, and in so doing come in harmony with the universal energy.

·         Prasarita Padottanasana (Wide-Legged Forward Fold Pose)

Folding forward allows the Sahasrara Chakra to surrender to the earth below. This pose is similar to the Rabbit Pose, but more extended through your legs.

This position is great for cleansing the Crown Chakra and restoring it to balance.

·         Sirasana (Headstand)

This is an advanced pose, and recommended only for those who have already done it with a yoga teacher, or if you are being supported by a yoga teacher.

Sirasa is the full experience of turning the crown upside down and balancing on the Crown Chakra. As your entire body weight is resting on the Sahasrara Chakra, this pose is able to activate the full potential of the Crown Chakra.

It is both energising and awakening and directs the blood to flow to this part of your body, refreshing and regenerating the cells there. 

·         Savasana (Corpse Pose)

The final pose which you should try to rest in at the end of each practice, is Savasana – kind of every yogi’s favorite.

This pose is about complete surrender to the universe, opening up to the connection around you, and feeling a deep sense of unity – just perfect for Crown Chakra healing.  

Beginner to Advanced Poses Progression for Crown Chakra

In yoga, it is important to progress at a pace that is safe for your body.

A good teacher can help you decide which poses are right for you at the present stage of your practice.

If you are practicing at home, it’s important to know your limitations.

The following list has ordered the Crown Chakra yoga poses from beginner level to advanced so you can progress accordingly.

Crown Chakra poses, in progression from Beginner to Advanced:

  • Tadasana (Mountain Pose)
  • Savasana (Corpse Pose)
  • Padmasana (Lotus Pose)
  • Vrksasana (Tree Pose)
  • Prasarita Padottanasana (Wide-Legged Forward Fold Pose)
  • Sasangasana (Rabbit Pose)
  • Ardha Ustrasana (Half Camel Pose)
  • Sirasana (Headstand)

As you progress through the poses remember to be considerate to yourself, understanding that some poses may take few days to master while others, such as the Headstand, may take a few months or more.

The aim here is not to challenge yourself to practice the most difficult poses, but to feel good within your body and your mind.

Yoga is about uniting yourself with your body and your breath and feeling connected to life itself. These poses will allow you to do just that.

Summary

There are many Crown Chakra poses that can be practiced in yoga. You can choose one pose to practice each day for a week, or you can create your own Crown Chakra yoga flow with a combination of the poses listed.

If you are looking to expand your yoga practice and incorporate more chakra work into your practice, take a look at our Online Course Understanding Chakras. This is one of its kind course guaranteed to give you insights not available anywhere.

Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga. She is known around the world for her thought leadership in the wellness industry and was also recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. Meera is a yoga teacher and yoga therapist, though now she focuses primarily on leading Siddhi Yoga, blogging and spending time with her family in Singapore.

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